Health is more than just the number on the scale…

23 Sep

I got a question from a client today about trying to lose weight and after just two weeks the scale just wasn’t budging and she was disheartened by that.  Now she’s of a healthy BMI (body mass index) and is active.  It got me thinking…people, particularly women are so focused on that 3-digit number on the scale, but there’s so much more to health than how much your Driver License says you weigh (and let’s be honest we all are magically a good 10-20 lbs lighter on our DL!).

We females have a harder time losing weight than our male counterparts (those lucky dogs!). Oftentimes people are too impatient and throw in the towel when they don’t see results! It’s so important that you don’t do this! Weight loss is a patience game! Sometimes it just takes time to see all your hard work pay off!  As the old adage goes, “slow and steady wins the race!”  That crash, 3-day “detox diet” that’s guaranteed to make you lose 10 lbs in 3 days? Don’t believe it. While it might be good for a last minute high school reunion or if you desperately want to fit back into a dress for a big party, but just be prepared the next week to see that you’ve gained most (if not all) of it back.  These quick fixes are nothing more than a temporary fix.  It is mostly water weight and crap floating around your intestines that you’re body would’ve gotten rid of eventually.  The problem with crash diets is that they’re not sustainable for true weight loss (aka fat loss).  Oftentimes you gain back MORE than what you lost in the first place!

If you truly want to achieve permanent weight loss, focus on eating whole foods (like apples instead of apple juice), cut out refined grains and processed foods.  As Jillian Michaels (who is my HFIT role model by the way!) is fond of saying “if it didn’t come out of the ground or didn’t have a mother don’t eat it!” Use this great saying as your food mantra.

You should NEVER be drinking your calories (except for maybe a fruit smoothie you make at home [NOT JAMBA JUICE!], Shakeology shakes, a glass of red wine, and Crystal Light [on occasion]).  If you’re currently drinking regular sodas, try to switch to diet.  If you’re currently drinking diet (which is not really that good for you either: high in sodium and contains the controversial aspertame) try weaning into water.  If you don’t like the taste of just plain water! I squeeze lemon into it or I’ll have Crystal Light.

Try to avoid excessive amounts of sodium (rampant in processed food & sodas) because it can cause you to retain water & raise your blood pressure (really bad). Water Bloat=Weight gain.  Although table salt and naturally occuring salt in food is okay in moderation and table salt is NOT the enemy like some have made it out to be.

The key is everything is okay in moderation.  EXCEPT for processed foods, partially hydrogenated fats, trans fats & high fructose corn syurp, those are ALWAYS a no no.  Yes this means you really do need to read the labels on food that didn’t come out of the ground!

Proteins, just because that beef says 80% fat free doesn’t mean it’s your best option.  20% of that pound of ground beef is still FAT and saturated fat at that!  Choose 97 or 98% fat free and you’ll be golden! If you think it has no flavor either add more spices or do 3/4 extra lean and 1/4 at 80/20.

Carbs, the poor carb, they’ve been vilified in the past. Luckily now just refined grains are getting the brunt as they should!  I have a gluten intolerance so I had to relearn how to eat my carbs. I had already swapped out my white bread to whole grain, white rice to brown & wild rice, and my pasta to whole wheat pasta. But when I found out I couldn’t have gluten I was forced to find new ways to eat carbs.  Luckily, I found a plethora of new grains that I didn’t even know existed! And they’re so much better than wheat (both in taste and quality!).  Quinoa (pronounced KEEN-wah), brown rice, buckwheat, and oats just to name a few!  Whole grains are full of fiber (keep you full & regular!) and other nutrients that are stripped away during the processing of grains.  And by the way…popcorn (the non movie theater butter kind!) is a super grain when you want something salty!  It’s all-natural, low cal and has fiber in it!

Now I’ve rambled on and gotten off the topic of this post which is IS THE NUMBER ON THE SCALE THE ONLY THING?? My answer? NO!  I think what is more important than the number on the scale is how do you feel?  Do you feel better/happier the days you work out than the days you skip? How are your energy levels on the days you eat well as compared to the days that you stopped at the golden arches or had that second piece of dessert?   It’s important to have a healthy lifestyle more so than be your “perfect, dream” weight.  If you live a healthy life you’re so much more likely to live to 100 than your unhealthy counterparts.  And more importantly you’ll be more likely to live to see 100 independently and outside of a nursing home!


Need more help or have questions?  Email me at or make me your coach:


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